4 SPRINTER SITUP
SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED
Lie on your back and bend the hip and knee on one side 90 degrees. Swing the opposite side's arm forward and that side's arm back and crunch your torso forward . Quickly switch your legs and arms  and then switch back. You should look like you're running a sprint. That's one rep. Perform your reps rhythmically, as if you were running.